Breakfast is often called the most important meal of the day, but it’s time to give lunch its moment in the spotlight. Choosing a top-quality midday meal can be the difference between going strong until quitting time vs. crashing at your desk at 3 p.m.
If you want to get it right, nutritionists have smart strategies for the best lunch possible. “Lunch is more than just a break in the day — it’s a biological checkpoint,” said Martha Theran, a registered dietitian nutritionist (RDN) at Pritikin Longevity Center. “It’s when you can stabilize blood sugar, reset your mental clarity and set the tone for how you’ll feel through the evening. A balanced lunch can improve memory and concentration within hours.”
Don’t skip lunch.
When you’re having a super busy morning, it can be tempting to power through and skip lunch altogether. That’s a bad idea for your health and your productivity, experts said. “By lunchtime, you need to refuel,” said Dr. Melissa Tracy, a cardiologist at Rush University System for Health in Chicago. “The body will go into hibernation mode and slow down the metabolism if it senses that its fuel supply — food — is low.”
“By skipping lunch, you’re letting nine, 10 or possibly even more hours to pass by between meals,” said Amanda Holtzer, a registered dietitian (RD). “Having a balanced lunch can set you up for a productive afternoon and evening.”
